Running and Upper Body Workout

Hi everyone, the other day a friend of mine and I did a killer workout that I wanted to share with you guys.  We are both trying to work on our upper body strength right now.  Me for the Spartan race in a few weeks and her for an upcoming trip  to Hawaii.  So yesterday our workout focused on mostly upper body, running and core.  This is a great workout you can do anywhere.  We ran outside, but you could easily run on the treadmill.  Give it a try.  I guarantee you will feel your arms the next day!  

Following my workout I had my current favorite breakfast.  Egg white oatmeal!  I know that sounds really odd but it is very yummy and super filling.  

Start with a large bowl.  The oatmeal will grow!  Stir 1 cup water with ½ cup of gluten free oats.  Microwave for 2 minutes.  Slowly pour in while stirring ½ cup of liquid egg whites.  You will have to stir fast while pouring so the egg whites don’t clump.  Return to the microwave for 3o seconds.  Stir.  Microwave for 30 more seconds and then stir.  I like to mix in ½ cup of fresh blueberries, 1 tablespoon of almond butter, sprinkle of cinnamon and stevia to taste.  Give this a try it is delicious!  Now for the workout details!

Things you will need for the workout:  Weights, Water, Towel and Mat

Notes:  For your weights you want to have a heavier set of weights.  The reps are 8-10 so you want to make sure you are challenging yourself with your weight size.

Running and Upper Body

  • Warm Up
  • 1 Mile Run Easy Pace
  • Upper Body Strength Training (you will perform 3 sets of 8-10 reps)
  • Shoulder Raise
  • Standing Arnold Press*  
  • Reverse Delt Flys
  • Squat to Shoulder Press
  • Upright Rows
  • Run 1 Mile Hard Pace
  • Repeat Upper Body Strength Training
  • Run 1 Mile Hard Pace
  • Repeat Upper Body Strength Training
  • Run Easy Pace 5 Minutes
  • Core  
  • Plank (hold for 1 minute)
  • Jack Knife Abs
  • Plank (hold for 1 minute)
  • Jack Knife Abs
  • Stretch (I like to incorporate yoga stretches into my workout at the end)

Arnold Press Form:  http://www.bodybuilding.com/exercises/detail/view/name/arnold-dumbbell-press

Jack Knife Abs:  http://www.bodybuilding.com/exercises/detail/view/name/jackknife-sit-up